Myth 1: Muscle Turns Into Fat
"Fat and muscle are two totally separate types of tissue. They aren't interchangeable," says Wyche. People get fat when they stop working out because they continue to eat the same amount but burn off fewer calories. As a result, their unused muscles grow soft while they simultaneously gain excess body fat.
Myth 2: Stretching is Essential
Research shows that stretching before exercise actually increases your chance of getting injured and may decrease your workout performance. According to Wyche, the best way to prepare your body for physical activity is with a three to five minute warm-up of easy walking, light cycling or gentle movement.
Myth 3: Stay Skinny With Diet Alone
You can lose weight simply by cutting back on calories. But combining exercise with diet will help you lose weight more quickly. More importantly, it will help you keep the pounds off permanently. The majority of participants in the National Weight Control Registry (a survey of thousands of people who have lost a significant amount of weight and kept it off for years) report that a consistent exercise program is one of their key weight maintenance strategies.
Myth 4: Long and Slow to Zap Fat
Wyche claims that the so-called "fat burning zone" is about as real as 'The Twilight Zone.' "The workout that burns as many calories as possible, whether it's long and slow or fast and furious, is the best workout for fat burning and weight loss," she advises.
Myth 5: Lose Before Lifting
Actually, if you're truly serious about losing weight, lifting weights two to three times a week is a must. "Building muscle helps maintain your metabolism even while you're resting and will help you slim down," Wyche notes. When you combine diet with cardio exercise only, you tend to lose a lot of muscle mass; weight training helps preserve muscle so more of your weight loss is truly from fat.
Myth 6: Crunch Away Ab Flab
There's no such thing as spot reducing -- that is, you can't magically zap the fat from an area by exercising it. Wyche says that you could do 5,000 crunches a day and still not see any improvements until you burn the layer of fat over your ab muscles, which is done by trimming your diet and burning more calories through cardio exercise.
Myth 7: Beef Up to Gain Muscle
"The body uses protein, carbs and fat to build muscle," Wyche notes. Any excess protein you eat beyond what your body needs will simply be expelled through your urine or stored as body fat. Your best bet is to eat a balanced diet that includes a variety of vitamins and minerals and enough calories to build strong, shapely muscles.
Courtesy of aolhealth.com
Freakn Cool Nutrition Facts:
If, like most of us, you crave something sweet at the end of
a meal, try going to the bathroom, instead of the kitchen...
to brush your teeth. After the minty freshness that toothpaste
provides, chances are you'll be less likely to snack on
something sugary.
An easy way to boost metabolism and cleanse the body is
to prepare a hot water and lemon drink first thing in the
morning. Add the juice from 1/2 lemon to 1 cup of warm
water and drink upon rising.
In particular, oats have a calming effect on the nervous
system and should be included in the daily diet, especially at
breakfast. Other beneficial foods are almonds, bananas,
pumpkin seeds and foods high in omega 3 fatty acids, such
as salmon, tuna, mackarel and trout.
Nutrition can be a powerful weapon against stress: building up
the immune system, preventing blood-sugar fluctuations and
digestive complaints that occur with chronic anxiety. Decrease
caffeine, excess sugar and refined carbohydrates. Increase
consumption of water, whole grains and fresh fruits and
vegetables.
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We're switching up the routine (starting Tuesday) and we're
bringing back one of the big crowd pleasers! See if it's one of YOUR favorites?
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We've been doing the hip hop routine with Low from Flo Rida.
Looks like we got showed up! Watch this cute little 4-year old on youtube dancing to Low.
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As always, we welcome your feedback. So, shoot us an email if
you've got sumpin to say :-)
Jam on it,
Cindy
Welcome to the very first Jam Freaks e-newsletter! We're excited to share helpful,
interesting information with you and keep you up-to-date on all things BODYJAM!
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Did you know that you helped me win a trip to New Zealand?
I recently entered a contest called "Make More Freaks". It was open to 60,000 fitness
instructors around the globe. The premise of the contest was to create more "gym
freaks" and get people in your gym excited and addicted to working out.
Because you are such a freak, you helped me win! Check this out.
Anyway, I just wanted to say thank you for making my workouts so fun and for helping
to win this amazing prize! This trip has really motivated me to try to get in the best shape
possible. I strapped on my bodybugg and started tracking exactly how many calories I
burn compared to how many I eat. So far, I've lost 5 pounds (and counting!). If you are
interested in getting a really good deal on a bodybugg, email me and I'll hook you up!
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Congratulations to our most recent winners of our survey drawings. Paulina won a free
teeth whitening from Halls Family Dentistry and Tara won a $30 gift card for hair services
& Bumble & Bumble shampoo/conditioner set. Please continue to fill out surveys after
class for your chance to win a prize! Check out all the cool prizes you could win.
Mike (my hubbie) and I applied for our passports last week. We had to expedite the process to be sure that we'd get them in time. After a signing a few papers (and dropping 350 bucks!) we are now anxiously awaiting our documents to get us through to New Zealand.
Funny thing happened. The passport office does not mess around with deadlines. Their hours of service are from 8am-4pm. They had a digital clock on the wall and when it turned 3:59:48pm, they snagged the sign in sheet from the counter so that no one could sign in. Too bad for the people who showed up at 4:00:14.....no dice. Ouch. Good thing for you, we let you come to bodyjam class whenever you get there. So what if you're late. We're just glad you showed up!
It seems just like yesterday, Matt wore his "BLUE" shirt, announcing his wife was expecting their first baby boy. Well, he's here! He was born on Monday, March 30th and he was 8 lbs 9 oz, 20 in. Baby, Mom & Dad are all doing very well, aside from running on no sleep. And he's so cute. Look - See for yourself. Here's a picture of little Jonas.
Give a shout out to Matt and his crew by commenting here.
These videos are hilarious. My favorite is episode 4. Heehee. The videos are produced by the company, Les Mills, who also creates BODYJAM. Take a look...
Class tonight was amazing, thanks to all our freakn awesome jammers! We had 50 bodies groovn and rockn out! I burned 482 calories... whoo hoo! If you were wearing a bugg, post your comment here to tell us how much you burned.....
Thanks to everyone who filled out a survey. We got mixed reviews on the Latin block. You either loved it or hated it. Hmmmmm. Don't forget, you can always see our tracklist ahead of time.
We're excited about all the prizes we're giving away...jewelry, spray tans, hair gift certificate. AND someone just donated a massage too (thanks April)! Be sure to fill out a survey after every class because that increases your chances of winning.
Until next time....
Cindy
I just got the new BODYBUGG (smaller and sleeker design) and have renewed my excitement about tracking calories. In a world where the media and the marketplace are constantly trying to trick us with a "magic pill" or confuse us with unfounded dieting techniques, the BODYBUGG makes weight management fun and simple. It's time we face it... there are no magic pills, there are no short cuts, and there never will be. When it comes right down to it, weight loss is simply about calories in versus calories out. Period. If you know how to add and subtract, you know how to lose weight. Don't make it complicated people!
So, if you want to lose weight, you can track your calories in (food intake), but how do you know exactly your calories out (how much you burn each day)? The BODYBUGG can tell you with 98% accuracy. It's amazing really. At the end of the day, you will know exactly how many calories you have as a surplus (you gained weight) or as a deficit (you lost weight). Once you reach a deficit of 3500 calories over the course of a few days, you've lost one pound. Simple.
My bodybugg told me I burned 517 calories tonight in bodyjam! I know I saw some of you wearing a bugg too. Comment below and give us an idea of how many calories you burned.!
(If you're interested in getting your own bodybugg, email us and we'll hook you up.)
I got a really great email from my friend, Rock:
"May peace break into your house and may thieves come to steal your debts. May the pockets of your jeans become a magnet of $100 bills. May love stick to your face like Vaseline and may laughter assault your lips! May your clothes smell of success like smoking tires and may happiness slap you across the face and may your tears be that of joy. May the problems you had forget your home address! In simple words . ."
I couldn't have said it better. Happy 2009 Jammers!
One of the best ways to hold yourself accountable to your New Year's Resolutions is to share them with people you know. What are your NY Reso's for '09?
As part of our contest, you can earn 3 points for a blog comment! It's time to rack it up. If you have a blog of your own, create a post on your blog and send us a link (email the link to jamfreaks@cox.net). If not, post a little sumpin sumpin here. We want to know exactly what is is about BODYJAM that keeps you coming back week after week.
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